PUMP DAY THURSDAY

Bear Canyon CrossFit – WOD

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Metcon (No Measure)

10 Min Emom:

2x Bench Press Heavy

rest 2 mins

12 Min EMOM

1)8-10 Heavy Single Dumbbell Rows

each arm.

2)20x Bench Dips(weighted if needed)

3) Double Dumbell Lateral Raise x 10

Rest 2 Mins

8 Min Emom

1) Supine Dumbbell Skull Crushers: Max Reps in minute

2) Max Alternating Curls (you can rotate between, hammer and regular)

rest 1 Min

3x 1 Min on 1 Min Off

Weighted plank

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